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Approved Log Najona's Log

07-01-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
IMG-20240630-WA0011.jpg
IMG-20240630-WA0010.jpg

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper body

Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup) blueberries, strawberries and crushed assorted nuts
IMG-20240630-WA0008.jpg

Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus
 
07-01-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
View attachment 145356View attachment 145357
5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper body

Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup) blueberries, strawberries and crushed assorted nuts
View attachment 145355
Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus
@Najona very lean tight legs there :)
 
07-01-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 10 reps
- Weight: 45 lbs

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each dumbbell

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell
View attachment 145356View attachment 145357
5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper body

Breakfast:
- Smoothie with spinach, banana, protein powder, almond milk, and flaxseeds (1 tbsp)

Snack:
- Handful of mixed nuts

Lunch:
- Tuna salad with mixed greens, cherry tomatoes, cucumbers, and balsamic vinaigrette
- Whole grain crackers (10 crackers)

Snack:
- Greek yogurt (1 cup) with granola (1/4 cup) blueberries, strawberries and crushed assorted nuts
View attachment 145355
Dinner:
- Grilled chicken (4 oz) with roasted sweet potatoes (1 medium) and asparagus
@Najone Amazing updates....good going......
 
07-03-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout

1. Squats
- 3 sets of 12 reps
- Weight: 55 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs
IMG-20240702-WA0007.jpg
IMG-20240702-WA0006.jpg
IMG-20240702-WA0005.jpg
IMG-20240702-WA0004.jpg

3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 15 reps
- 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with a side of mixed green salad
IMG-20240702-WA0003.jpg

Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
 
07-03-2024/Lower Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)
Workout

1. Squats
- 3 sets of 12 reps
- Weight: 55 lbs

2. Deadlifts
- 3 sets of 10 reps
- Weight: 55 lbs
View attachment 145421View attachment 145422View attachment 145423View attachment 145424
3. Leg Press
- 3 sets of 12 reps
- Weight: 100 lbs

4. Lunges
- 3 sets of 12 reps per leg
- Weight: 12 lbs each dumbbell

5. Leg Curls
- 3 sets of 12 reps
- Weight: 40 lbs

6. Calf Raises
- 3 sets of 15 reps
- 15 lbs dumbbells

Cool-Down (5-10 minutes)
- Stretching, focusing on the lower body

Breakfast:
- Scrambled eggs (2 eggs) with spinach and whole grain toast (1 slice)

Snack:
- Orange with a handful of walnuts

Lunch:
- Lentil soup with a side of mixed green salad
View attachment 145420
Snack:
- Bell pepper slices with guacamole (2 tbsp)

Dinner:
- Grilled shrimp (4 oz) with quinoa (1/2 cup cooked) and steamed green beans
@Najona WOW big deadlift you strong
 
07-05-2024/Full Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Goblet Squats
- 3 sets of 12 reps
- Weight: 25 lbs

2. Dumbbell Bench Press
- 3 sets of 10 reps
- Weight: 15 lbs each dumbbell

3. Seated Row
- 3 sets of 10 reps
- Weight: 50 lbs

4. Dumbbell Deadlifts
- 3 sets of 10 reps
- Weight: 20 lbs each dumbbell

5. Lateral Raises
- 3 sets of 12 reps
- Weight: 10 lbs each dumbbell
IMG-20240705-WA0007.jpg
IMG-20240705-WA0008.jpg

IMG-20240705-WA0006.jpg

IMG-20240705-WA0005.jpg

6. Russian Twists
- 3 sets of 15 reps
- Weight: 10 lbs

Cool-Down (5-10 minutes)
- Stretching, focusing on the full body

Breakfast:
- Greek yogurt parfait with mixed berries, honey, and granola

Snack:
- Hard-boiled egg and a piece of fruit (like a pear)

Lunch:
- Grilled chicken caesar salad with romaine lettuce, parmesan, and caesar dressing (light dressing)

Snack:
- Celery sticks with peanut butter (1 tbsp)
IMG-20240705-WA0004.jpg

Dinner:
- Baked cod (4 oz) with roasted Brussels sprouts and brown rice (1/2 cup cooked)
 
07-08-2024/Upper Body

Warm-Up (5-10 minutes)
- Light cardio (e.g., brisk walking, cycling)

Workout

1. Bench Press
- 3 sets of 3 reps
- Weight: 122 lbs
IMG-20240708-WA0007.jpg
IMG-20240708-WA0008.jpg

2. Dumbbell Shoulder Press
- 3 sets of 10 reps
- Weight: 12 lbs each

3. Lat Pulldowns
- 3 sets of 10 reps
- Weight: 50 lbs

4. Bent Over Dumbbell Rows
- 3 sets of 10 reps
- Weight: 15 lbs each

5. Bicep Curls
- 3 sets of 12 reps
- Weight: 10 lbs each

6. Tricep Dips
- 3 sets of 12 reps
- Bodyweight

Cool-Down (5-10 minutes)
- Stretching, focusing on the upper body

Breakfast:
- Whole grain toast (1 slice) with avocado and poached eggs (2 eggs)

Snack:
- Handful of mixed berries, banana, orange
IMG-20240528-WA0004.jpg

Lunch:
- Chickpea salad with tomatoes, cucumbers, red onion, and olive oil vinaigrette
- Side of whole grain pita

Snack:
- Protein bar (low sugar, high protein)

Dinner:
- Turkey meatballs (4 oz) with zucchini noodles and marinara sauce
 

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